How do I stop my mind racing and get some sleep?

It’s 3 am, and you’re lying in bed, wide awake, with racing thoughts and concerns about work, family, and life. You’re not alone. Many people struggle with insomnia and mind racing at night. But what’s happening when your mind is racing, and how do you make it stop?

It Can Happen to Anyone

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Racing thoughts and insomnia are not unique to one person or group. Up to six in every ten people experience insomnia symptoms, and one in ten has these symptoms for months or years. The more time you spend in bed doing things other than sleep, the more your brain and body learn that bed is a place for these non-sleep activities.

What is Insomnia?

Insomnia includes trouble falling asleep, waking up during the night, and feeling tired, sluggish, or irritable during the day. It’s common to experience brief awakenings during the night, but most people don’t remember these awakenings in the morning.

The Problem with Conditioned Insomnia

When we start doing things in bed other than sleeping, our brains learn to associate the bed with wakefulness rather than sleep. This is called “conditioned insomnia.” To break this pattern, you need to relearn to associate the bed with sleep.

6 Ways to Spend Less Time Awake in Bed with Racing Thoughts

1. Re-learn to Associate Bed with Sleep

Try “stimulus control therapy.” Use your bed only for sleep and intimacy, and avoid using it for other activities. Get out of bed if you’re not asleep after 15 minutes, and do something relaxing in another room.

2. Distract Yourself with Fond Thoughts

Try “cognitive re-focusing.” Replay a fond memory, movie, or TV show in your mind to distract yourself from negative thoughts. This should be a memory you can recall clearly, and one that causes neutral or slightly positive feelings.

3. Relax into Sleep

Try “relaxation therapy” for insomnia. Relaxation techniques can help reduce alertness and improve sleep. One way is to progressively tense and relax muscle groups throughout your body.

4. Worry Earlier in the Day

Schedule some “worry time” earlier in the day, so you don’t worry at night. Write down things that worry you, and remind yourself to review them during your scheduled worry time.

5. Know Waking in the Night is Normal

Brief awakenings from sleep are normal. Sleep occurs in different cycles during the night, and each cycle lasts for about 90 minutes. Most people experience brief awakenings but don’t remember them in the morning.

6. What if These Don’t Work?

If these strategies don’t work, the most effective next step is “cognitive behavioral therapy for insomnia” (CBT-i). CBT-i targets the underlying causes of insomnia and leads to long-lasting improvements in sleep, mental health, and daytime function.

Conclusion

Racing thoughts and insomnia can be frustrating and debilitating. By relearning to associate the bed with sleep, distracting yourself with fond thoughts, relaxing into sleep, worrying earlier in the day, knowing that waking in the night is normal, and considering CBT-i if needed, you can improve your sleep and reduce mind racing.

FAQs

Q: Why do I wake up with racing thoughts?
A: You may wake up with racing thoughts due to stress, anxiety, or a racing mind.

Q: How do I stop worrying about things at night?
A: Schedule some “worry time” earlier in the day, so you’re not worrying at night. Write down things that worry you, and remind yourself to review them during your scheduled worry time.

Q: Is it normal to wake up during the night?
A: Yes, brief awakenings from sleep are normal. Sleep occurs in different cycles during the night, and each cycle lasts for about 90 minutes.

Q: Can CBT-i help me sleep better?
A: Yes, CBT-i targets the underlying causes of insomnia and leads to long-lasting improvements in sleep, mental health, and daytime function.